StrongCon Workout 3

Workout 3 is the fun one. The loads are lighter than 1 and 2 and it should be less intense as there is more rest. That said, there are a lot of reps and cals ! Enjoy x

Part 1 – 11 mins

3 rounds

6 burpee

12 BB lunges or bench press – your choice

25 cals bike or ski (20 F)

90 secs rest

2 min rest between art 1 and part 2

Part 2 – 11 mins

3 rounds

10 front squat

20 weighted sit-ups

300m rower (250m F)

60 sec rest

2 min rest between part 2 and part 3

Part 3 – 5 mins

2 rounds

25 BB cyclist squat

12 double DB GTOH

6 burpee

60 secs rest

2 min rest part 3 and part 4

Part 4 – 7 mins

2 rounds

300m row (250m F)

20 dead-ball ground to top of shoulder (you do not need to go over the shoulder)

10 double DB GTOH

60 sec rest

3 min rest between part 4 and part 5

Part 5 – 4 mins 15 secs

2 rounds

60 sec hang from rig

45 sec low plank

45 sec rest